We all have heard that protein is very essential for good health. But what does the word protein stand for? According to Web.com Reviews, the word originated from the Greek word ‘Protos’ meaning ‘first’. This shows the emphasis of protein in humans signifying that it comes first in the nutrition chart. You need protein for good lustrous hair, muscle building, making blood, tissues, enzymes, and antibodies.
Overall, proteins help you from falling sick. Surprisingly, you might have been told by your physician at some point or the other that your protein intake is quite high, and you need to cut it down.
Let’s discuss how much protein you should consume on a daily basis below:
- The Basic Minimum – According to the Recommended Dietary Allowance (RDA), the minimum amount of protein required by your body is 0.8 grams of protein per kilogram of your body weight. However, this does not specify how much protein you should consume daily. Instead, it stresses the fact that if you consume this much protein on a daily basis you are less likely to fall sick. You can also multiply your weight in pounds by 0.36 to ensure your daily consumption of protein.
- Intake according to your lifestyle – The protein intake in your body depends on your body weight and the daily lifestyle you adhere to.
If you are pregnant, the intake should be 1.66–1.77 g/kg (0.75–0.80 g/lb.). If you are breastfeeding your child, it should be at least 1.5 g/kg (0.68 g/lb.).
If you are near the perfect weight according to your height and also maintain an active lifestyle, the intake of proteins should be somewhere between 1.4–1.6 g/kg (0.64–0.73 g/lb.). This is an ideal intake to put on muscle but to reduce the fat content. But if you are into bodybuilding and weightlifting 3.3 g/kg (1.50 g/lb.) would be more suitable for you as this controls the fat gain.
With the increasing popularity of junk food, obesity is a new global problem to be dealt with. For this kind of body 3.3 g/kg (1.50 g/lb.) of protein intake is advisable. As plant-based proteins are considered to be inferior when compared to animal-based ones, vegetarians need to be a little at a higher side of the range mentioned above.
- Proteins intake in specific food items – Let us now discuss which food is rich in protein. While 3 ounces of tuna, salmon, haddock have 21 grams of protein, the same amount of cooked turkey and chicken has 19 grams. Six ounces of plain Greek yogurt has 17 grams, one cup cooked pasta has 8 grams, half a cup cottage cheese has 14 grams while the daily used egg has just 6 grams of protein.
Web.com Reviews wants you to understand that if you increase the intake of protein in your diet, you should eat other things in a controlled manner so that your daily calorie intake is steady. Thus, your diet should also include a healthy dose of carbs, good fats, and essential vitamins and minerals.